By Christine Pinney Karkow, ACE and AFAA Certified Personal Trainer |

Getting the right amount of protein is vital to good health. Our bodies break down the protein molecules that we eat into amino acids, the body’s building blocks for all body tissue. Most people need about .8 grams  of protein per kg of body weight (1.37 for the serious body builder and/or endurance athlete). For most, these protein needs  can be met by following a well-balanced, nutritious diet. What defines a good source of protein versus a not-so-good source? The first criterion to consider is the proportion of protein to other nutrients in a serving. Look for foods that contain more protein than fat or carbohydrates. Turkey Breast is an excellent  example. One  3.5 oz serving contains 28.7 grams of protein, 7.41 grams of fat and no carbohydrates.

Some sources that people often think of as being good sources of protein might not be. For example, in an 8 oz container of non-fat fruit yogurt, you’ll find 4.4 grams of protein, .20 grams of fat and 19 grams of carbohydrate, most of which are simple sugars. Yogurt does contain valuable minerals such as calcium, but should be considered more as a source of carbohydrates than as a stand-alone source of protein. An important consideration to take when evaluating the quality of a protein source is whether or not it is complete. A protein can be considered “complete” if it  contains all eight Essential Amino Acids, the amino acids that your body must obtain from outside sources in order to adequately synthesize protein. Proteins from animal sources, along with soybeans, do have all eight, and are thus complete.

While many other plant-based foods contain protein, most are not complete; therefore, they need to be complemented with other plant  sources in order to obtain all eight essential amino acids to be utilized by the body for tissue building. For example, garbanzo beans contain 4.95 grams of protein per 100g serving, but are deficient in the essential amino acid methionine (but is high in lysine) – that protein will be broken down into energy, not used to build tissue. If those same garbanzo beans are combined with sesame seeds – high in methionine and low in lysine – (blended to make hummus), all essential amino acids will be present, making it a complete protein. It should be noted, however, that the amount of carbohydrates and fat grams outnumber the protein grams in most legumes and nuts.

If one is a vegetarian, or simply trying to cut down on animal-based food products, plant sources can provide an adequate amount of quality protein so long as one takes care to consume the proper complements.

References:

1. USDA National Nutrient Database for Standard Reference www.nal.usda.gov/fnic/foodcomp/cgi-bin/nut_search_new.pl

2.www.exrx.net/Nutrition/Protein.html

3. www.becomehealthynow.com/article/proteins/309/

For more info, contact Sports West at (775) 348-6666 or www.sportswestreno.com, specializing in 24/7 state-of-the-art fitness with child care.

By Christine Pinney Karkow, ACE Certified Personal Trainer  |

Often, those seeking to develop strength, muscle mass, and/or a leaner body, have subscribed to the theory that one should eat massive amounts of protein, either in diet and/or protein supplements. In reality, this additional protein is not only unnecessary, but can put added stress on the kidneys as well.

In order to explain why, we must first understand what protein is, and how the body uses it. The protein molecule is comprised of different, specific combinations of amino acids. When you consume protein, the body breaks it down into a variety of amino acids. All body tissue including muscle, hormones enzymes and antibodies, are built with amino acids.

Everyday living requires constant repair and replacement of body tissues. When you do a hard workout, you tear muscle fibers. The body uses the amino acids to repair the muscle fibers, and make them larger than before. However, even after an extremely grueling weight workout, the maximum amount of protein that the body can use is 6 to 7 grams of protein an hour. If you consume a protein drink after a workout, that protein will be present in your system and thus available for you to use for about 2 to 2.5 hours, meaning that the maximum amount of protein that your body will use from that drink to build muscle will be 14 to 21 grams.

So what happens to the other 20 or so grams in that protein drink?  These unused amino acids are sent to the liver to be broken down for energy, just like glucose molecules, except that in addition to the hydrogen, carbon and oxygen atoms present in glucose, amino acids also contain nitrogen.

This means that when the liver breaks down the amino acids for energy, the by-product created is ammonia, which is then excreted by the kidneys as urea. The body is designed to do this, but on a low level. A high-protein diet forces the kidneys and liver to work overtime, which sets you up for potential problems down the road.

What happens then to the energy that is released by the breakdown of amino acid molecules? They are either burned as energy or, if in excess of the body’s expenditure, they are stored as fat – just like carbohydrates.

So how much protein does the average person need?  This depends on several factors, including one’s activity level. According the University of Arizona’s, Winning Edge: Nutrition for Fitness & Sport Workshop 2004 Handout, a sedentary person needs approximately 0.36 grams per pound of body weight per day. A recreational runner and or weightlifter’s needs are about the same. A moderate intensity runner needs about 0.54 grams whereas an elite female endurance athlete will need between 0.53 and 0.63 grams per pound. Her male counterpart will need 0.63-0.72 grams. The serious body-builder needs between 0.68 and 0.81.

Therefore, you can see that you don’t need to drastically supplement your protein intake to build strength and mass. And remember, since your body can only use 14 to 21 grams of protein from each serving, it is best to spread out your protein consumption over the day, eating small yet frequent servings.

References:

1. Protein Needs for Athletes by Leah Perrier, RD-http://www.healthcastle.com/sports_nutrition_protein.shtml

2. American Council on Exercise Personal Trainer Manual

3. Protein Needs for Athletes: Finding the Right Balance  PowerBar® Newsletter- http://www.powerbar.com/

4. Nutrition and Well-Being A to Z:  Metabolism-http://www.faqs.org/nutrition/Met-Obe/Metabolism.html

5. University of Arizona – Winning Edge: Nutrition for Fitness & Sport Workshop 2004 Handout #2: -nutrition.arizona.edu/

For more info, contact Sports West at 775-348-6666 or www.sportswestreno.com, specializing in 24/7 state-of-the-art fitness with child care.

By Cheryl Long and Tabitha Alterman |

The new results are in: Eggs from hens allowed to peck on pasture are a heck of a lot better than those from chickens raised in cages! Most of the eggs currently sold in supermarkets are nutritionally inferior to eggs produced by hens raised on pasture. That is the conclusion Mother Earth News Magazine has reached following completion of their 2007 egg testing project. The testing has found that, compared to official U.S. Department of Agriculture (USDA) nutrient data for commercial eggs, eggs from hens raised on pasture may contain:

• 1/3 less cholesterol

• 1/4 less saturated fat

• 2/3 more vitamin A

• 2 times more omega-3 fatty acids

• 3 times more vitamin E

• 7 times more beta carotene

These amazing results come from 14 flocks around the country that range freely on pasture or are housed in moveable pens that are rotated frequently to maximize access to fresh pasture and protect the birds from predators. Egg samples of from each of the 14 pastured flocks were tested by an accredited laboratory in Portland, Ore.

The 2007 results are similar to those from 2005, when Mother Earth News tested eggs from four flocks all managed as truly free range. But these tests are not the first to show that pastured eggs are more nutritious. Several studies conducted since the mid-1970s all indicate that pastured eggs are richer in nutrients than typical supermarket eggs.

We think these dramatically differing nutrient levels are most likely the result of the different diets of birds that produce these two types of eggs. True free-range birds eat a chicken’s natural diet of all kinds of seeds, green plants, insects and worms, usually along with grain or laying mash. Factory farm birds never even see the outdoors, let alone get to forage for their natural diet. Instead they are fed the cheapest possible mixture of corn, soy and/or cottonseed meals, with all kinds of additives.

The conventional egg industry wants very much to deny that free-range/pastured eggs are better than eggs from birds kept in crowded, inhumane indoor conditions. A statement on the American Egg Boards Web site (www.aeb.org) says “True free-range eggs are those produced by hens raised outdoors or that have daily access to the outdoors.”

Baloney. They’re trying to duck the issue by incorrectly defining “true free-range.” And the USDA isn’t helping consumers learn the truth, either: “Allowed access to the outside” is how the USDA defines free-range. This inadequate definition means that producers can, and do, label their eggs as free-range even if all they do is leave little doors open on their giant sheds, regardless of whether the birds ever learn to go outside, and regardless of whether there is good pasture or just bare dirt or concrete outside those doors!

Both organizations need to come clean. True free-range eggs are those from hens that range outdoors on pasture, which means they can do what is natural; to forage for all manner of green plants and insects.

The Egg Board statement goes on to say: “The nutrient content of eggs is not affected by whether hens are raised free-range or in floor or cage operations.”

Again, that is hogwash. They think they can simply ignore the growing body of evidence that clearly shows that eggs are superior when the hens are allowed to eat their natural diet. Or maybe they think it is OK to mislead the public to protect egg producers; bottom line.

After Mother Earth News published its first report about the high nutrient levels in pastured eggs, the Egg Nutrition Council questioned their suggestion that pastured eggs were better in their Aug. 8, 2005, newsletter:

“Barring special diets or breeds, egg nutrients are most likely similar for egg-laying hens, no matter how they are raised.” There’s that double-speak, again: “Barring special diets …”

Since when are diets not a part of how chickens are raised? At least six studies show that pastured eggs are better. The best they can say is “most likely” this evidence is wrong? Cite some science to support your assertions! The U.S. Poultry and Egg Association offer the same misleading statement on its Web site:

“What are free-range eggs? Free-range eggs are from hens that live outdoors or have access to the outdoors. The nutrient content of eggs from free-range hens is the same as those from hens housed in production facilities with cages.”

It’s amazing what a group can do with a $20 million annual budget. That’s what factory-farm egg producers pay to fund the AEB each year to convince the public to keep buying their eggs, which we now believe are substandard.

The Egg Board’s misleading claims about free-range/pastured eggs pervade the Internet, even though the Board has been aware of the evidence about the nutrient differences at least since our 2005 report. We found virtually the same (unsubstantiated) claim denying any difference in nutrient content on Web sites of the American Council on Science and Health (an industry-funded nonprofit), the Iowa Egg Council, the Georgia Egg Commission, the Alberta (Canada) Egg Producers, Hormel Foods, CalMaine Foods and NuCal Foods (“The largest distributor of shell eggs in the Western United States”).

But the most ridiculous online comments turned up at www.supermarketguru.com, a site maintained by a “food trends consultant.” It says:

“FREE RANGE: Probably the most misunderstood of all claims, it’s important to note that hens basically stay near their food, water and nests, and the idea of a happy-go-lucky bird scampering across a field is far from the natural way of life. The claim only means that the hens have access to the outdoors, not that they avail themselves of the opportunity. The hens produce fewer eggs so they are more expensive; higher product costs add to the price of the eggs. The nutrient content is the same as other eggs.”

If you’ve ever been around chickens, you know that whoever wrote that hasn’t. Chickens will spend almost their entire day ranging around a property scratching and searching for food. Even as tiny chicks, they are naturally curious and will begin eating grass and pecking curiously at any insects or even specks on the walls of their brooder box. Scampering across a field, looking for food, is precisely their natural way of life.

Supermarket Guru did get one thing right, though. Free-range/pastured eggs are likely to be more expensive because production costs are higher. As usual, you get what you pay for. If you buy the cheapest supermarket eggs, you are not only missing out on the valuable nutrients eggs should and can contain, you are also supporting an industrial production system that treats animals cruelly and makes more sustainable, small-scale egg production difficult.

You can raise pastured chickens easily right in your back yard. Or you can find pastured eggs at local farm stands and farmers markets, or sometimes at the supermarket. Tell the store manager you want eggs from pastured hens, and encourage the manager to contact local producers. To find pastured producers near you, check out www.eatwild.com or www.localharvest.com.

Further Evidence:

In 1974, the British Journal of Nutrition found that pastured eggs had 50 percent more folic acid and 70 percent more vitamin B12 than eggs from factory farm hens.

In 1988, Artemis Simopoulos, co-author of The Omega Diet, found pastured eggs in Greece contained 13 times more omega-3 polyunsaturated fatty acids than U.S. commercial eggs.

A 1998 study in Animal Feed Science and Technology found that pastured eggs had higher omega-3s and vitamin E than eggs from caged hens.

A 1999 study by Barb Gorski at Pennsylvania State University found that eggs from pastured birds had 10 percent less fat, 34 percent less cholesterol, 40 percent more vitamin A, and four times the omega-3s compared to the standard USDA data. Her study also tested pastured chicken meat, and found it to have 21 percent less fat, 30 percent less saturated fat and 50 percent more vitamin A than the USDA standard.

In 2003, Heather Karsten at Pennsylvania State University compared eggs from two groups of Hy-Line variety hens, with one kept in standard crowded factory farm conditions and the other on mixed grass and legume pasture. The eggs had similar levels of fat and cholesterol, but the pastured eggs had three times more omega-3s, 220 percent more vitamin E and 62 percent more vitamin A than eggs from caged hens.

The 2005 study Mother Earth News conducted of four heritage-breed pastured flocks in Kansas found that pastured eggs had roughly half the cholesterol, 50 percent more vitamin E, and three times more beta carotene.

Excerpted from Mother Earth News magazine, the original guide to living wisely. Read the full story at www.MotherEarthNews.com or call (800) 234-3368 to subscribe. Copyright 2007 by Ogden Publications, Inc.

Contacts: Sarah Allen: sallen@ogdenpubs.com 785-274-4441; Laura Perkins: lperkins@ogdenpubs.com 785-274-4339

A recent small study reported in the American Journal of Clinical Nutrition, Vol. 86, No. 2, 366-372, August 2007 showed that calorie restriction under conditions of muscle inactivity (e.g., lying in bed or chronically restricted movement due to illness or injury) accelerated the breakdown and loss of muscle mass (protein), even at 2 weeks duration.

The technical research conclusion was that “calorie restriction enhanced the catabolic response to inactivity by combining greater protein catabolism in the postabsorptive state with an impaired postprandial anabolic utilization of free amino acids.”

What this means in easy to understand language is that people of all ages who are wheel-chair bound or must stay in bed for more than 1 week would be wise to eat plenty of complete protein (i.e., essential amino acids)-rich food to avoid loss of muscle.

For more information go to http://www.ajcn.org/cgi/content/abstract/86/2/366